Today, strength is basically warming up the OHS and finding a heavier weight than you will use in the metcon. Doing this will work your overhead mobility and also make the metcon feel “easier” at first. In the metcon, you will start with 10 OHS, then 10 pull ups, then 20 double unders. Then you’ll do 9 OHS, 9 pull ups, and 20 double unders. You will continue in this fashion of counting down the OHS and pull ups while keeping the double unders constant. You will FINISH the workout doing 20 double unders.

To scale appropriately, pick a number of double unders or du attempts that you can complete in about 20 seconds.

For the complex, the bar will start on the ground and you will do the listed movements in order. Take as many sets as you need to find the max successful weight you can do for the entire complex. The metcon is a format that we are familiar with: you will partner up and partner A will start at one end of the gym, do 10 air squats, do a suicide run, and then return to finish with 10 sit ups. Once partner A is finished with the 10th sit up, partner B may begin their first round. Do a total of 10 rounds as a team (5 each).

The pause snatch is a full snatch, but with a 2 second pause in the hang position after the first pull from the ground. The hang is defined as middle of the thigh. In this position, your shins should be perpendicular to the ground, knees slightly bent with tension in the hamstrings, bar pressed into the thighs, and shoulders in front of the bar. Pause for 2 seconds and then jump, bringing your hips to the bar and exploding into that second pull.
The metcon is an ascending ladder over 7 minutes. Start with 1 hang power snatch and 2 burpees, then increase the reps to 2 hps’s, and 4 burpees, continuing in this fashion for 7 minutes. Your score is the total amount of reps achieved. Remember that the snatch must start in the hang position, you may not pull directly from the ground to overhead.

With back squats today, do at least 4 heavy sets of 2 – you do not need to find a 2 rep max, but you may if you can fit it in.
For the metcon, you will start each round with 5 box jumps and 5 hang power cleans. Then, in the remaining time you will do as many front rack lunges as possible. If 95/65 seems very light to you, you may go up in weight to 115/75.

We’re going to take advantage of the sunny morning to get out and run today. This is a longer metcon, but we have put a time cap on it to keep people from overdoing it. You may also scale the rounds from the start and do 3 or 4 rounds for time.

With a Partner for 6 Rounds
5 clean and jerks, 185/125#
3 rounds of Cindy

Each partner will complete 5 clean and jerks the 3 rounds of “Cindy” then alternate until partners have completed 3 rounds each.

Warm up to a heavy clean and jerk, either to 185/125 or about 80% of your 1RM, whichever is lower. For the workout, you must “full clean” or squat clean the bar for the CJ’s. A round of Cindy is 5 pull ups, 10 push ups, and 15 air squats.

The following workout is done in order of the tune “12 Days of Christmas.” For those not familiar, you will do 1 deadlift. Then you’ll do 2 HSPU, and 1 deadlift. Then you’ll do 3 box jumps, 2 HPSPU, and 1 deadlift. Then you’ll do 4 toes to bar, 3 box jumps, 2 HSPU, and 1 deadlift, working your way down the list and starting with the new number but then working your way back up the chain until you do 12, 11, 10, 9, 8, etc. Warm up will be minimal as this will be one of the longest workouts we’ll do all year.